Saturday, December 29, 2012

Healthy Pizza! Cauliflower Crust



We all have those trigger foods that no matter what...we just can't resist! For me...without question...it's ice cream and PIZZA!!! But every time I give in and indulge, I get an upset stomach and literally have to sleep off my food coma. So instead of beating myself up with guilt, I always try to find healthy versions of the things I love. I posted this before, but I just had to post again because...it's so dang delicious!
I know what youre thinking...cauliflower...really??!?!?
But TRUST ME! Hold onto your hats kids because this baby is delish!!  BY FAR this is the most popular recipe Ive ever posted! so please take pics if you make it and post on my Facebook Wall!! Facebook.com/kheifner

I'll post step by step instructions with the pics and then a recap at the end so it's easy to read while you're making it! xoxoxo



Ingredients
  • 1 cup cooked, riced cauliflower
  • 1 cup shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon dried oregano
  • ½ teaspoon crushed garlic
  • ½ teaspoon garlic salt
  • olive oil (optional)
  • pizza sauce, shredded cheese and choice of your toppings*  (I used spinach, peppers, diced tomatoes, mushrooms)

 
 To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks.
  Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). 
 Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray. Or I covered my pizza sheet with parchment paper.

Next! In a medium bowl, stir....
1/2 Teaspoon Garlic (I threw mine in the food processor)

1 Teaspoon Oregano

1/2 Teaspoon garlic salt. I recommend that you use less! this was a bit much for me!

1 Egg, beaten.  I hate that term!! poor egg :(   

Put it all together and what do you get.....

Looks like mashed potatoes!

 Transfer to cookie sheet and pat out into a 9" round,  spritz with olive oil

 Put in over for 15 minutes at 450 degrees
 Remove from oven, add pizza sauce. You can buy or make your own!
 Add pre-cooked toppings! I went with onions, mushrooms, diced tomatoes, spinach & red and yellow peppers
 Cover with Cheese
 Place back in over or place under broiler for a few minutes
Enjoy!!!
Recap!! 
Ingredients
  • 1 cup cooked, riced cauliflower
  • 1 cup shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon dried oregano
  • ½ teaspoon crushed garlic
  • ½ teaspoon garlic salt
  • olive oil (optional)
  • pizza sauce, shredded cheese and choice of your toppings*
Instructions

To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:
  1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
  2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
  3. Bake at 450 degrees for 15 minutes.
  4. Remove from oven.
  5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes.


Give this recipe a try and tell me what you think in the comments below!

Do you have a healthy pizza recipe? How do you satisfy your pizza cravings?

I'm not the only one to LOVE this pizza!! Check out the ones my friends have made!!


Tuesday, December 18, 2012

Women's fitness meal plans

When I started P90X, I had no idea what I should be eating. I kept googling Women's fitness meal plans and tried to craft my own. Frustrating to say the least. Now that I have some experience, it's easier but I still have to make sure I plan out my week...otherwise...watch out! I can't be held responsible for how I think when I'm hungry! 


The Basics: I try and keep my diet clean all year round and free of any soft drinks and alcohol, processed meats, processed anything really. Your food should come from NATURE. If your great grandparents wouldn't recognize it as food, it probably isn't lol

Start reading your labels- they should have ONE to 5 ingredients. (Example: Frozen broccoli should ONLY list broccoli on the label)

And remember the rule of 6! If it has more than 6 grams of FAT or 6 grams of sugar, avoid it. Exceptions to this would from natural sources (think: Fruit or something like Shakeology that is naturally sweetened or Avocado that has HEALTHY fat)

Start eating every 2-3 hours. This will provide you with the nutrients you need to feel energized throughout the day, maintain your sexy muscle tone, AND fire up your metabolism. With your metabolism in high gear, your body will be primed to burn fat for fuel, not store it as stuffing. Instead of the typical 3 meals daily, you'll be eating every 2-3 hours, having 5-6 quality meals throughout the day.

This keeps your body burning fat and utilizing calories for energy-a key to staying lean and toning your muscles. Eating this often will help keep hunger under control, keep your metabolism high, and reduce those pesky cravings.






Now since I'm extremely boring, I eat the same thing pretty much everyday. I do switch it up here and there but if you want to get great results...combine this with a workout like P90X, Insanity, Body Beast

Daily Diet:
Meal 1: 6 Egg Whites & 1/3 C Plain Old Fashioned Oats (add cinnamon & a packet of Stevia) You can also add in veggies with your eggs if you'd like

Meal 2: Shakeology

Meal 3: 6 oz Chicken or Fish and 3/4 C Brown Rice, Unlimited Spinach and 5 slices Avocado.

Meal 4: 5 oz Chicken with Sweet Potato and Steamed Mixed Veggies

Meal 5: Fish/Chicken and unlimited veggies OR Chicken Salad (6 oz chicken,spinach & romaine lettuce, black beans)

Meal 6: Casein shake



I also HIGHLY recommend you check out the meal plans on Body Building. Go here for a fat loss plan for women. http://www.bodybuilding.com/fun/find-a-plan-fat-loss-2039-female.html
There are tons of customizable meal plans and options. I personally can eat the same thing day in and day out but some people like variety. 

If you need more recipes or meal plans, check out my Recipe Tab

Let me know if this helps you and if you need clarification. Knowing what to eat can be confusing!

Monday, December 17, 2012

Turbo Fire Chili Recipe


Turbo Fire Chili Recipe!!

Ohh Meee Geee seriously guys- you are gonna love this! If you love chili, this is a MUST try! I am culinary challenged and even I can make this!!

Turbo Fire Chili Recipe
1 lb lean ground turkey
1/2 cup diced tomatoes
8oz whole kernel corn, canned
1/2 onion, diced
2 garlic cloves
8oz black beans, canned
8oz pinto, chili, or kidney beans, canned
1tbsp tomato paste
1 pkg Lawrey's Chili seasoning
4 oz low-fat shredded cheddar cheese (optional)

Brown turkey. Drain and discard any fat. Place all ingredients except cheese into a slow cooker. Cook for 4 hours on low, or 2 hours on high. Top with 1 oz. cheese, if desired.

Did I tell you it was easy or what??? I dished this out into 4 containers to grab and heat for lunch! Guess what I'm having today?? lol


Vegetarians!
It's super easy to modify this recipe! Just forgo the turkey and load up on beans! I have literally put every kind of bean in this and it's always delish! I add corn, red peppers, mushrooms....tons of other veggies...you really can't mess it up!


Check out Turbo Fire here! The program comes with tons of great recipes!

Sunday, December 16, 2012

8 Tips to Lose Weight by Eating Clean

Happy Sunday! I have 8 great tips for you on how to lose weight by eating clean. 
Every week, I swear someone complains to me that they've been KILLING it during their workouts, they've been working out for countless hours...they do strength training and cardio conditioning, and eat pretty well but, "can't lose the belly fat," “can’t seem to lose anymore weight,” or, “can’t get cut and see definition.”
While a lack of progress or hitting a plateau COULD be attributed to overtraining, under training, under eating, or even insufficient sleep, but more often than not, physical results are prevented due to a “dirty” diet.

P90X is an AMAZING workout...but I can tell you from personal experience....I didn't really start seeing results until I cleaned up my eating. I highly recommend a book called "The Eat Clean Diet:Recharged" by Tosca Reno. It's like $8 on amazon.com and although it sounds dramatic, I'm going to say it anyway...this book is LIFE CHANGING lol
Ok so down to business...here's the deal...Starvation and fad diets DO NOT WORK! Why? Because starving slows down your metabolism and a slower metabolism means you’ll be burning fewer calories. Cutting out all carbs or all fat, from your diet DOESN'T WORK either. Your body NEEDS carbs for fuel and fats to perform various bodily functions So don't even THINK about going on one of those ridiculous fad diets! I will find out!

You need to make sure you are eating the RIGHT foods and use portion control. Chose Whole, nature foods...Fruits, leafy greens, veggies, chicken, fish...stick with the basics and eat food as nature intended.

It can be tricky though....A lot of people think eating Greek Yogurt is a great healthy option. It CAN be...but depending on which kind you buy, you can end up getting one that's packed with tons of sugar.

Same with Oatmeal...this can be healthy OR unhealthy. Are you buying the pre-packaged SUGAR loaded kind or are you buying PLAIN oatmeal or steel cut oats and adding in your own toppings (nuts, cinnamon, fruit, etc)
8 Tips to Lose Weight by Eating Clean
  1. When possible, make as many meals at home so that you know and control what’s in the food you’re eating.
  2. For wraps and sandwiches avoid cheese and condiments like mayo.
  3. When cooking lean protein like chicken, fish, and turkey, think baked, broiled, grilled, or stir fried using a non-stick spray, or a little bit of olive oil.
  4. Adding FRESH fruits to cereals and yogurt can add flavor and nutrients with fewer calories than flavored varieties.
  5. Experiment with with one of the best foods for athletes, quinoa. Many dishes that call for rice, pasta, or cereal can be substituted with this healthy, hearty grain.
  6. Drink soda as sparingly as possible.Preferably not at all- Seriously just drink water.
  7. Always opt for whole grains over refined carb sources like white bread and processed, sugary cereals.
  8. Anything with “high fructose corn syrup” is a no-no.

Saturday, December 15, 2012

Bombshell Rank Advancement Lindsey Stanley


Lindsey Stanley

I first signed up as a coach as soon as I tasted Chocolate Shakeology. After seeing the amazing nutrition and health benefits, and discovering how delicious it was (my daily chocolate "milkshake") I signed up as coach to get a discount. I wasn't sure about how the business part would fit in my life at all. Only after Kati plugged me into all of the Facebook support groups and including me in one of her challenge groups did I see what this business really offered to everyone. Beachbody coaches are only interested in helping people, and the results of their help is how their businesses grow. It was amazing to see! I am pretty shy, but I always loved encouraging my friends and family to adopt clean eating principles, exercise, be mentally and physically healthy - and just not give up in life! Seeing that this was exactly what Beachbody is about made me realize that I can be successful in changing people's lives.

I've been pretty hip to fitness and nutrition trends for many years, and always shared that information with others. But, I obviously never found the right formula for me - something I can stick with. I was a big Jillian Michael's fan, but... I never got real results because my diet wasn't right. I was 155 lbs. (considered skinny by all my co-workers and friends, but at 5'7", I really wasn't) when I was given Brazil Butt Lift by my friend. Looking for a workout schedule led me to Kati Heifner's blog, Shakeology, and then coaching! Kati provided me the Bombshell Nutrition Plan (based on clean eating principles) and after 6 weeks of eating clean and working out, I lost 15 lbs. and over 3 inches! I also gained awesome leg muscles that you can see! I became a product of the product! Seeing this, my sister signed up as a coach, began drinking Shakeology, and Turbo Fired her body into amazing results. I also have helped a co-worker change her eating habits to clean eating and that alone has helped her lose over 30 lbs. in just 2-1/2 months. Even my mom now is looking into changing her habits for good and getting healthy!


At first, family and friends who were NOT on board. At work, I got made fun of for always eating! Clean eating has you eating every 2-3 hours, and it's actually a lot of food. I heard a lot of, "How are you going to lose weight eating all that food!" There was always someone bringing in treats and candy, and not accepting the first i "No thanks". It took a lot to move past the lack of support. I also have two little girls to feed! They were used to a lot of healthy meals, but were sad that my meatloaf and buttery mashed potatoes were out of rotation (at least until I started looking for clean recipes).


I also work full-time and go to school full-time, so my workouts were done at about 10:30-11:00 at night! The constant support from Kati and our facebook challenge group kept me going until I completed the program. I was so happy I did.

My hope for my team: To not give up on themselves and continue this journey for the rest of their lives. I hope to give them the support and encouragement I got from the awesome Bombshell Dynasty team. I hope that they share their experiences with as many people as they can. There success is because someone (me) shared with them. We all need to pay it forward!

My favorite part is the team I am a part of.  I'm not in this alone!!  Any questions, concerns, worries, happiness, is shared and there is always someone there to help me out.  People I have never met have been some of the best supporters of my journey.  I credit this connection as THE reason I was successful and continue to improve my health and fitness.

I definitely recommend it for anyone who seriously wants to change their own life and help others do the same!  Becoming a coach means being a product of the product.  And the sooner you do it, the sooner you start changing yourself!

Connect with me:

Friday, December 7, 2012

How to Eat Clean


Typically I go Grocery shopping Sunday...but this week is different. Jay is out of town and I want him to come home tomorrow to a clean house and a stocked fridge!

So just to give you an idea of what we usually eat....

I always get

Chicken
Frozen Veggies (Lots of them! I got 7 bags!)
Unsweetened Almond Milk
Spinach


Today I also got some veggies, onions, baby tomatoes for salad. Lemons to make our own dressing. Hummus because Jay loves it with Baby Carrots. 

Black Beans, Kidney beans, lean ground turkey, diced tomatoes and tomato paste for Turbo Fire Chili! Veggie broth to make some soup because it's cold out and I LOVVEE comfort food! 


Recipes:
Chili:
http://katiheifner.blogspot.com/2011/10/turbo-fire-chili-recipe.html

Soup:
http://katiheifner.blogspot.com/2011/12/zesty-spinach-soup-eat-clean-recipe.html

Monday, December 3, 2012

How do I stay Motivated to finish P90X?

If you are anything like me when I started, you are asking yourself...How in the HECK am I going to stay motivated to finished P90X when I can't even last 15 minutes?? Seriously, this workout was a BEAST to me when I started. 
Ever "THINK" you are somewhat in shape....only to find out that you can't even make it through the warm up? lol P90X IS hard!! It takes time and you get better, stronger, faster, fitter with each workout. But it's a mind trip...because I didn't realize I was getting better, stronger, faster, fitter....I thought I was a big F-A-I-L-U-R-E.  The first THREE times I attempted P90X, I gave up. I let "life" get in the way (what a lame excuse)  Life aka pointless TV shows...not to mention going out with friends to eat/drink.  Ok now Im not saying going out and spending time with my friends was pointless....but I AM saying what we did with our time was...Our tradition was Bacon Night. Ummm...HELLLOOO 
Looking back, it's hard to believe I was confused about why I was chubby haha I was CLUELESS about nutrition. I was 25 before I knew what a complex carb was! 
P90X was the gateway program for me to live a stronger, healthier and more confident life. Being chubby or overweight (whether it's 5, 10, 100 lbs) isn't just about your physical health. It affects everything you do.  I used to think about my weight...every waking second. I hated sitting down because I had these horrible rolls. I was always trying to cover myself up and it made me say "no" to a lot of fun activities. I didn't want to go to the amusement park because I was terrified of wearing shorts. I would rather stay home and miss out than wear jeans and die or heat or the WORSE alternative...wearing shorts and have cellulite exposed. 

This morning I made a post asking...why do people give up on their health/fitness goals...and the response I kept seeing was..."You don't see results quickly enough" or "life gets in the way"

In truth, we MAKE time for the things we find i
mportant. When "life gets in the way" that simply means you aren't valuing the benefits. I used to think that I was the ONE person that would NOT get results from P90x. I was scared to do it because I didn't want to FAIL. Then I realized...until I changed my thinking...nothing was going to change. I was going to stay chubby & unhappy.

Remember, it took MORE than a day to put the weight on...I actually find it INCREDIBLE that in ONLY 90 days...we can undo the damage and bad habits of YEARS. It kinda blows my mind. When I am feeling unmotivated or frustrated with my results, I remember WHY I am doing this in the first place. I think about all of the things I've given up...all of the fun and life experiences because I was trapped by my body image. I think about the person I want to be...not the person who is ashamed of their body. I think about the example I want to set for others, for my friends, my family...I think about the others who are suffering and I want to show them there is a way to reclaim your body and your confidence! 

And 90 days is going to pass whether you workout or now...why now feel like the MOST Confident/sexy/fit person 12 weeks from now? It's not about where you came from...it's about where you are GOING! And YOU are living the life of a healthy/energized woman who knows what she wants out of life and is going after it!

Take it from someone who did it...It's WORTH IT ♥ It wasn;t easy...and I made a LOT of mistakes...but each day I became better than the person I was yesterday.


My Story:


When you get discouraged or frustrated, how do you keep yourself on track?